Advanced Exercise Program

If you are new to exercising, please start at the beginner level. Otherwise, prior to starting this advanced program, please make sure you’ve completed the beginner level and received clearance from your consulting physician or accredited exercise physiologist. This program has been designed to build on your fitness and health benefits acquired through earlier exercise habits, gradually increasing your level of physical activity levels and intensity.


Weekly Plan

As always, it is important that you plan your “week” of exercise using our weekly exercise planner to ensure you have a clear understanding of what you wish to achieve, and to assist you in reaching your goals. You may wish to look at our example weekly plan for advanced exercisers as a visual aid, however it is completely up to you as to what times and locations you choose to exercise. The key is to simply exercise! - So try your best to set-up a daily and weekly routine that best fits in with your lifestyle and cancer treatment(s).

At the advanced level you should aim to complete approximately four (4) aerobic exercise sessions and three (3) resistance exercise sessions each week which are short in duration (initially) and will gradually increase across the 12 week period.


Aerobic Exercise Sessions

The ultimate goal for aerobic exercise at the advanced level is to increase the volume and intensity. This will be achieved through combining high-intensity interval training (HIIT) and continuous training (CNT) sessions through-out each week.

To see an example of how you should progress each week through-out your 12-week exercise program, with some hints and tips to follow, be sure to read our advanced level aerobic program summary. Each week, you should download a new, aerobic exercise program card and fill in relevant information as you prepare for (and complete) each exercise session. You may wish to look at our example aerobic exercise program card for advanced exercisers to help you understand what information to add to your plans. It is important that you keep and file these programs as you progress. This will help you see how far you’ve progressed over-time, and will give you a record of your exercise history should your accredited exercise physiologist or consultant physician request this information.


Resistance Exercise Sessions

The ultimate goal for resistance exercise at the advanced level is to perform 3 sessions per week which includes 8-10 exercises per session that engage major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) with at-least 48 hours recovery between consecutive resistance exercise sessions. This advanced program involves heavy, medium and light sessions across the week as well as variations of intensity (level of weight lifted) and volume (sets and repetitions).

To see an example of how you should progress each week through-out your 12-week exercise program, with some hints and tips to follow, be sure to read our advanced level resistance summary. Each week, you should download a new, resistance exercise program card and fill in relevant information as you prepare for (and complete) each exercise session. You may wish to look at our example resistance program card for advanced exercisers to help you understand what information to add to your plans. It is important that you keep and file these programs as you progress. This will help you see how far you’ve progressed over-time, and will give you a record of your exercise history should your accredited exercise physiologist or consultant physician request this information.


Other Information

  • Always remember to exercise safety
  • Adjust the times and intensities of exercise based on your own level of fitness, comfort or health at your specific stage of disease progression or treatment
  • If you are unsure of what you should be doing or require further information concerning your exercise programs, speak to an accredited exercise physiologist who specialises in cancer management.
  • Once you complete this 12 week program, you may continue to repeat it; remembering that your strength levels will have increased so that the level of weights you lift will be higher to achieve your repetition maximum (RM) requirements.